How to Overcome Imposter Syndrome

Imposter syndrome may feel like an isolated experience, yet it is a common one. At its core, self-doubt fuels imposter syndrome. Living with imposter syndrome may mean that despite your success and accomplishments, you doubt yourself and your abilities and believe that your success is based on external factors such as luck or others and not on your inherent worth. You worry that you are one step away from others finding out that you are a fraud and not deserving of your accomplishments. While self-reflection can be helpful, imposter syndrome may keep you from taking risks, and striving for perfection, and keep you in a state of paralysis marked by self-doubt. But imposter syndrome does not have to rule your life. Below are some ways to cope with imposter syndrome so you can move away from self-doubt and embrace your accomplishments. After all, you deserve to be celebrated!

 Ways to Cope with Imposter Syndrome

Recognize and Acknowledge: The first step in overcoming imposter syndrome is to recognize when it pops up. Are there certain times when you experience it? Like when you have a major project or receiving your yearly performance review? Are there times when it is louder? Do you often doubt your abilities or feel like a fraud despite evidence of your competence? By bringing awareness and acknowledgment to these thoughts and feelings, you can then choose how to move forward.

Mindfulness: Cultivate mindfulness and gratitude as antidotes to imposter syndrome. Practice mindfulness techniques such as deep breathing, meditation, or yoga to quiet the noise of self-doubt and ground yourself in the present moment. It can be hard to make mindfulness a daily practice but the more you practice it, the more it can become a natural part of your daily routine. Mindfulness does not need to be a long process, instead, it can be 5 minutes of focusing on your breathing, 2 minutes of listening to a guided meditation, or simply checking in with yourself and doing a quick body scan.

Engage in self-compassion: Imposter syndrome and self-doubt are usually accompanied by a harsh inner critic that says you are not good enough. Practice self-care and prioritize your mental and emotional well-being. Take time to rest, recharge, and engage in activities that bring you joy and fulfillment. Be kind to yourself. Treat yourself with the same compassion and understanding you would offer to a friend facing similar challenges.

List Out Your Successes: Take a few minutes to write down all that you have accomplished. What positive feedback have you received from others? What evidence is there that you are capable? After all, you wouldn’t have been accepted into the program or hired if you were not capable. Keep copies of positive emails or feedback for you to refer back on. Listing out your successes gives you a tangible reminder that you are good enough and you have what it takes.

Celebrate Your Accomplishments: Take pride in your accomplishments, no matter how small they may seem. Celebrate your successes and acknowledge the hard work and effort that went into achieving them. Keep a journal or gratitude list to record your achievements and milestones, and revisit them whenever imposter syndrome rears its head. I always encourage my clients to celebrate their accomplishments. It doesn’t have to be big, something simple such as buying your favorite dessert, going out with a friend, or buying that new thing you have been wanting can be a small way to celebrate you.

Seek Support: Imposter syndrome thrives in silence. Reach out to friends, family members, mentors, or colleagues who can offer support, encouragement, and perspective. Share your struggles and vulnerabilities with trusted individuals who understand and empathize with your experiences. Remember, you are not alone, and there is strength in seeking support from others. If you need more support, therapy can be helpful.

Therapy for Imposter Syndrome

Ready to leave anxiety, imposter syndrome, and burnout behind without adding more to your already busy schedule? Let’s get to work!

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Hi! I’m Dr. Molly Moore, a licensed psychologist in Texas. I am here to help you leave behind the self-doubt and constant overwhelm that keeps you stuck. I want you to have a rich and fulfilling life without sacrificing what matters most to you. I offer effective online therapy anywhere in Texas for clients experiencing imposter syndrome, anxiety, and burnout. If you’re ready to make changes and do the hard work- reach out today to get started!